Workouts / 4 weeks / 3 days a week
The Power Program
Four weeks of strength work, three days a week. Day 1 and Day 3 are the lighter days that build the base. Day 2 is the heavy day, where the weights climb the most.
You do not pick the weights. You test seven lifts once, enter what you did, and this page works out every set of every week from your own numbers.
Your lifts
- Warm up, then test each lift with a hard set of 10 reps or fewer. Lower reps give a better estimate.
- Enter the weight and the reps you got for each lift.
- Pick a week. Your three days and every set appear below.
Your plan
Fill in all 7 lifts and your 4 weeks show up here. Want to see how it looks first? Tap “Try example numbers.”